Stretching is a fantastic way to prevent MSDs and improve your overall health and well-being. It can help to: 

• Increase flexibility 
• Improve range of motion 

• Reduce muscle tension 
• Improve circulation 
• Reduce stress 
• Improve sleep 

If you work at a desk, it is so important to make time for stretching throughout the day. Even a few minutes of stretching can make a huge difference. 

Simple body stretching exercises you can do at your desk: 

Neck stretch 

• Gently tilt your head to the right, bringing your right ear towards your right shoulder. 
• Hold for a few seconds, then repeat on the other side. 
• Also try rotating your head in a clockwise and counterclockwise direction. 

Shoulder stretch 

• Raise your right arm overhead and bend it at the elbow so that your hand reaches behind your head. 
• Use your left hand to gently pull your right elbow towards your left shoulder. 
• Hold for a few seconds, then repeat on the other side. 
• Also try reaching your right arm across your chest and gently pulling it towards your left shoulder. 

Chest stretch 

• Bring your arms together in front of your chest and clasp your hands together. 
• Gently pull your arms apart, stretching your chest muscles. 
• Hold for a few seconds, then release. 

Back stretch 

• Sit up straight in your chair and reach your arms overhead. 
• Bend forward at the waist, keeping your back straight, and reach down towards your toes. 
• Hold for a few seconds, then slowly rise back up. 

Hip stretch 

• Sit in your chair with your legs extended in front of you. 

• Cross your right leg over your left leg and place your right foot flat on the floor. 
• Lean forward from your hips, keeping your back straight, and reach towards your left foot. 
• Hold for a few seconds, then slowly rise back up. 
• Repeat on the other side. 

Calf stretch 

• Stand up and face towards a wall. 
• Place your hands on the wall at about shoulder height. 
• Lean forward, keeping your back straight, and feel the stretch in your calves. 
• Hold for a few seconds, then slowly straighten back up. 

Quadriceps stretch 

• Stand up and grab hold of a chair or other sturdy object with your right hand. 
• Bend your left leg behind you and grab hold of your left foot with your left hand. 
• Gently pull your heel towards your buttock, feeling the stretch in your left quadriceps muscle. 
• Hold for a few seconds, then slowly straighten your leg. 
• Repeat on the other side. 

Additional tips for stretching at your desk: 

• Warm up before stretching by doing some light cardio or dynamic stretches. 
• Hold each stretch for 30-60 seconds. 
• Breathe deeply and relax your muscles throughout the stretch. 
• Listen to your body and stop if you feel any pain. 

• Stretch every day, even just for a few minutes. Every little helps. 

Stretching is a simple and effective way to improve your health and well-being. Make it a part of your daily routine and reap the benefits. 

The iProtectU health and safety software provides: 

• An inspection and Audit App which allows for safety inspection of the workplace and associated report 
• eLearning on a wide range of EHS topics 

• Scheduling functionality for managers to send eLearning, risk assessments and documents out to all staff via the software with tracks completion and compliance 
• Display Screen Equipment (DSE) assessment template  
• Management system to document control the policy on DSE use 
• Method Statement module for the creation of work activity working instructions 
• Legal register that provides legislation guidance on DSE provision and use 

• Incident investigation module that tracks incidents involving DSE both with an app and via desktop 
• Hazard observation app where staff can report and record any concerns regarding their workstation and associated equipment to the organisation 
• Asset management App ensuring assets are recorded in the software